Breakfast:
2 whole eggs
1/3 liter of semi-skimmed milk + ½ cup of oats
2 pita breads with cottage cheese and a slice of turkey ham
Meal 2:
Atleast 2 big chicken breasts or meat
Lots of mashed potatoes or rice or pasta
Any fruit
Meal 3:
1/3 of semi-skimmed milk + ½ cup of oats
1 can of tuna or 2 whole eggs
2 pita breads with cottage cheese and a slice of turkey ham
Meal 4
A normal bowl of salad
Atleast 2 big chicken breasts or meat
Lots of mashed potatoes or rice or pasta
Any fruit
Meal 5, before going to bed.
1/3 of semi-skimmed milk
Post Workout:
1 scoop of Optimum Nutrition 24g whey protein + 1 scoop of Optimum Nutrition (60g of proteins and 650 calories) + 1 spoon of creatine + 1 banana.
1 liter of semi skimmed milk a day gives me 30g of proteins + almost 500 calories.
Additional info: I cook by myself so it isn't easy to make much stuff apart of eggs, steak, chicken, pasta and tuna. Milk also is easy for me and it has given me good results so far.
Right now i weight 78kg, 1,8m tall, 22 yrs old, 13% BF. Never been on AAS and won't be on them soon.
Thank you.
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